Leg Day

It's game day! I have been waiting "patiently" all week to watch the Bears take on the Packers. I rarely go home and watch TV, but tonight I am making an exception. I plan on heating up a bowl of the chili I made last night and cheering on Da Bears to a victory (sorry Packer friends...not really). Chicago- I need you to win tonight because I already picked out my victory outfit for casual Friday. Thanks:)

I slacked last week on giving you guys a new work out. With the holiday week, it kind of slipped my mind to take pictures of my workouts. Well, you don't have to wait any longer. It's time for Side Lunges! This exercise is great for toning the inner and outer thighs, butt, and quads. Also, I add a slight twisting motion to incorporate your whole core. It doesn't get much better than that.

For this exercise, I like to use a kettle bell because they are easy to hold, but you can do it without weight, with a dumbbell, or even a gallon of milk. I'll let you be the judge for what you need to use. Follow my step by step directions below. I recommend starting with 8 reps on each leg for 3 sets, but increase to as many as 20 reps per leg at a time. You will feel a nice burn and stretch, but don't stop! Embrace the burn to see changes.

                                                                Standing Side Lunges

1. Grab your weight in your left hand and stand up straight with your shoulders back and abs pulled in tight. Remember to keep your abs engaged (tightened) throughout the whole workout.

Kyle made me smile for the camera at 5:15 AM. 

2. With your opposite leg (the side that is not holding the weight), step laterally as though you are stretching your groin. Dip down into the stretch until you are a 90 degree angle. Be sure to keep your knee aligned over your ankle, and sit back into the squat to engage the glutes. Also, keep the opposite leg straight and firmly planted on the ground.

 Reach your right hand (or hand holding the weight) to your bent knee to create a mild twist in the torso.

3. Push off of your bent knee to a standing position. I like to keep the knee that was bent off of the ground before continuing into another set. This adds a layer of balance to the equation and works your lower abs. Repeat the same thing on this leg for 8-15 reps before switching legs.

Note: Keep your heels firmly planted on the ground. If you come onto your toes you will feel pain/tension in your knees and potentially injure yourself. Also, if you want to feel this more in the glute (butt), step out further.

Enjoy this leg toning exercise, and remember to cheer on the Bears tonight! Bear down!

Single Leg Stability Ball Squats

It’s leg day at Fueling Strong! Don’t worry; I’m not going to make you squat 250+ pounds like my strength coaches used to make me do on leg day. Those days of my life are over. Now I have fun making up new and challenging leg exercises that give you just as much burn as a 250 pound squat, but with half of the weight. Today, I am going to add a  little instability to your normal squat with Single Leg Stability Ball Squats. These squats strengthen your quadriceps, gluteus maximus, and hamstrings. There is an added bonus as well, since we add a stability ball to the workout the squats also strengthen your core (abs/back)! Put aside the sit ups today, and try this total body workout!

If you are new to single leg squats, do not use a stability ball! Instead, replace the stability ball with a stable bench or chair (shown below). Once you’ve gained strength there, gradually move your way up to using a stability ball. Also, start with no weights. After mastering the exercise a couple of times, then you can start to add weight slowly. Get ready to embrace the burn! Remember burn = calories burning! 

 Single Leg Stability Ball Squats

1.  Grab a medium sized stability ball and stand near a wall or piece of equipment that you can hold on to.

2.   While holding on to the wall/equipment place the ball behind you and put your foot on the ball. The ball should be far enough behind you that only the top of your foot is touching. If your shin is on the ball, hold on to the equipment and walk the ball backwards until you are in the correct position.

3. Take your hands from the wall/equipment and lunge down through the front leg to a 90 degree angle. Be sure that your knee is over your ankle and that you keep your core tight and engaged. You will notice that your shin will be touching the ball when you are in this position.

4. Return to a standing position and repeat 8-10 more times on your right leg. Then switch to your left. Do 3 sets. 

For those of you who are not ready for the stability ball, follow the same directions as above, but do it on a stable bench  or chair. 

Let me know what you think. I promise you that you will feel these squats the next day, but soreness leads to positive changes in the body!

[Thanks to my wonderful husband for taking the pictures]